Workouts: Day 1 and 2- Thursday, October 27th, 2011

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

We’ve added some cardio/movement workouts.  Great place to start for a more traditional style workout.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 10/27/2011.

Day 1- 


5 minute jog on treadmill, then 50 jumping jacks.


3 x 15 sit ups
3 x 15 Jumping Jacks
3 x 10 Seated dumbell Shoulder press
3 x 10 bent over rows

Day 2-


10 min run as far as possible on treadmill.


3 x 10 bench press
3 x 10 incline DB press
3 x 5 Deadlift

Post totals to comments.


Day 1

Warm Up30 Double Unders/400m run/30 Double Unders.

Skill Practice- Push Jerk, 2 reps on the minute for 5 minutes, medium weight.


5 Rounds For Time:
25 Double Unders (Beginner: 50 single unders)
10 Box Jump (Advanced:30″/Intermediate:24″/Beginner:20″)
5 Dumbell Push Press (Advanced: 45lbs/Intermediate:35lbs/Beginner:25lbs)
Post time and weights used to comments.  

Day 2

Warm Up: 400m run/500m row

Skill Practice:  Strict Pullups. (no kipping or jumping). Do 3 sets, max effort each set.

WOD– Strength and Mini-Metcon

The workout for today will be a strength session, followed by a mini-metcon.  Basically this means we do some lifting, then a short metabolic workout following.  We’ll start with the basic lifts and go from there.  Click on the links to see demo and explanations of the movements.

Strength- 3 x 3 Power Clean

This means 3 sets of 3 reps each of power clean.  Try to go up in weight each set.  Use bumper plates or some mats for safety if you drop the weight.


5 RD’s of;
10 Power Cleans(135lbs/95lbs/65lbs)
10 Burpees

Post weights of power cleans and time of mini-metcon to comments.


For stretching, we’ll continue using “MobilityWOD“.  It’s a free blog by Kelly Starrett, DPT.  Each day different stretching/mobility movements are covered.  Items generally used are foam rollers, a lacrosse ball (or tennis ball), and some stretching bands.  Check in there daily for a new stretch, or search the site for older ones.

Article: Sugar Obession and Childhood Obesity“,

It seems like every now and then I stumble across studies related to Children’s health, Women’s health… you know, pretty much the stuff that I deal with every single day as a mother and each new study seems to disproves everything the so-called “experts” had been trumpeting up to that point.

(click link for rest of article)


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